Comparing Nutrients in 300 calories Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn

Weight per 300 calories

• Rolls, hard (includes kaiser): 102g
• Tortillas, ready-to-bake or -fry, corn: 138g

Rolls, hard (includes kaiser) have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Tortillas, ready-to-bake or -fry, corn?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	4.04% 3.92g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	1.67% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.2% 2.35g	23% 8.67g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	6.9% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	1.72% 6.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.61μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	9.73% 97mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	23.5% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42% 3.36mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	19.5% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	72.8% 40μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	1.7% 63g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Tortillas, Ready-to-bake Or -fry, Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Tortillas, ready-to-bake or -fry, corn?

Lets compare vitamin content per 300 calories of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 300 calories of Rolls, hard (includes kaiser) have 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5 and 14.1 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 8.4 times more Vitamin B6 than Rolls, hard (includes kaiser).
• 300 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B6
• 300 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 300 calories of Rolls, hard (includes kaiser) have 2 times more Iron, 4.8 times more Selenium and 9 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 1.3 times more Copper, 3.6 times more Magnesium, 4.2 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of Rolls, hard (includes kaiser) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hard (includes kaiser) have 2.1 times more Omega 3 and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 3.7 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, corn provide inadequate amounts of Omega 3